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- What's up guys, it's Chris Heria.
Welcome to another vlog.
I'm just getting my bicep workout started
with the Heria Pro app
and today I'm actually gonna be showing you
why the muscle you want to grow is not growing.
Now a very common issue people have
when they start working out
is increasing their reps and weight in an exercise
and still not finding their desired muscle
like their chest or their bicep growing.
The main reason behind this
is proper muscle contraction
and it should be the first thing
that you focus on and train towards
before even trying to increase your reps or weight.
But the truth is some people can take years
to figure this out before experiencing real result,
and some currently have been training for years,
and still haven't figured this out yet.
And that is to properly contract the desired muscle.
I'm gonna show you how I do that
with this next exercise I have for my bicep routine:
dumbbell curls against the wall.
Let me show you what that looks like.
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♪ Heria music ♪
- As you can see, I'm tryna isolate my bicep
in that bicep curl as much as possible.
Placing my back against the wall
and walking up a little forward
so that my arm hangs straight down
and has less leverage over other muscles in my body
like my shoulders to help with the exercise.
Not all exercises require multiple muscle groups
to be activated.
Even exercises you think are isolated
like the bicep curls still require the engagement
of other muscles like your forearms,
but the way and how you do the exercise
will greatly determine which muscle you emphasize on
and engage more of.
And the best solution for this
is to have better form and technique,
and use the proper reps with the proper weight.
So keeping that in mind for my next exercise,
I have behind the head chin-ups.
I'm gonna try to keep my form and technique
as strict a possible while doing this exercise.
As you can see, the way in which I do this
is gonna allow me to emphasize
and engage more of my bicep.
Let's go for it.
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♪ Heria music ♪
- All right, remember,
the better your form and technique is,
keeping your body controlled and engaged,
the more muscle contractions you can have.
If you're lacking form or technique during an exercise,
you're a lot more likely to just be going through
the motion and fatiguing yourself,
and most likely, using other undesired muscles
to help complete the reps than actually contracting
and growing the desire muscle as effective as possible,
resulting to little or no progress.
So be very conscious to make a mind-muscle connection,
applying proper form and technique,
squeezing and contracting properly with every rep.
Forget about increasing weight
until you can master this
and once you have, you wanna continue to train smart
as you begin to increase your reps and weight.
All right, so now we're gonna start increasing the weight
with this next exercise.
We have forearm negative dumbbell curls.
Well, we're gonna continue to train smart,
always trying to maintain perfect form
and technique as much as possible.
And because we're using heavier weight,
we're gonna use a negative movement
to emphasize on the muscle contraction of the bicep
and to eliminate as much help
from other muscles as possible.
And since it's heavier, we're gonna decrease the reps.
We're gonna go for five.
So you're gonna help up with one arm
and you're gonna allow it to come down.
Slow and controlled as possible.
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♪ Heria music ♪
- Weight greatly determines how much control you have
on your muscle contractions.
A lighter weight will allow you
to focus more on a particular muscle
along with form and control.
And heavier weight will require more effort
and a stronger contraction
which will develop more strength,
but will have less form and control,
and will definitely require the help of other muscles
to complete the exercise.
And that's why I didn't even try
to curl that last exercise
because using the negative can help you
increase form and control
during a heavy-weighted exercise.
So that when you reach the last rep,
you reach muscle fatigue without breaking form
and you should be using both in your workout regiment
to ensure that you're seeing continued results,
but most important, whether you're doing five or 15 reps,
it's choosing the right weight
that will allow you to reach muscle fatigue
on the last rep without breaking form
using the muscle contraction technique.
So keeping all this in mind,
we're gonna go for the last exercise
for my bicep routine.
That's gonna be bar curls.
And remember, you wanna have perfect form and technique
to maximize your muscle contraction,
and to ensure that you're engaging the most
out of your bicep.
You can use a straight bar, a low bar,
or one of the best one is do it, is with rings.
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I'm gonna keep my elbow up
and forward the whole time.
If you bring your elbow in,
then you start using other muscles
like your rear delt, your back, and your lats.
So make sure your elbow stays in the same spot,
and curl straight up to your head,
and right back down.
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♪ Heria music ♪
- (wheezing) Whoo!
Ugh, ha, that's probably gonna be the hardest bicep curl
you're ever gonna do in your life.
Definitely try this exercise
and apply it into your workouts
if you're not doing so already.
And lastly, additional to all of this would be,
of course, getting the right nutrient and recovery.
Having healthy eating habits
and making sure that you're eating enough protein
to fuel muscle growth.
Along with recovery,
making sure that you're getting enough rest
and mobility for your muscles
to grow back thicker and stronger.
And if you start applying all of this,
then you're definitely gonna start seeing
a lot more muscle growth, a lot more progress,
and some real results
in the most efficient amount of time.
Remember, two people can go into the gym
an hour a day, for a year,
and end up looking completely different
at the end of that year.
Remember, it's not putting in the time,
but what you do with the time that you put in.
For all my workouts,
I always program them very strategically.
Incorporating all these techniques
so that when you guys do my workouts
on the Heria Pro app,
you guys are getting the best results.
I post all my personal workouts and workout programs
on a daily and a weekly basis on my Heria Pro app
so if you wanna train just like me
and have me as a personal trainer right in your pocket,
then definitely download the Heria Pro app in the app store
and start training today.
So I'm gonna go ahead and finish my workout routine.
I got three more rounds to go,
but thank you guys so much for watching.
If you enjoy the video,
(gun firing) then definitely smash
that Like button.
Let me down in the comments section,
what you guys want the next video to be about,
if you want me to hit more on nutrition,
some more vlogs on my daily life,
or some more techniques
that you can apply into your workouts,
let know in the comments section down below.
And definitely subscribe if you haven't already.
I post every Thursday, 2:00 p.m. USA Eastern Time
and if you comment within 30 minutes of any upload,
you always have a chance to win some Heria apparel.
And for more of my content during the week,
then make sure you're following me on Instagram.
Almost every single post,
I always do some type of giveaway
so if you want a chance to become a part of that,
make sure you're following me on IG.
And lastly before I close out this video,
the THENX crew and I
will be in Berlin, Barcelona, and Rome
at the end of August, hosting workouts and workshops,
and if you wanna attend,
then make sure to visit THENX.COM/BLOG/EVENTS
to sign up.
The link is down in the description below.
And make sure you reserve your spot today
before we're all sold out.
I can't wait to train with you guys.
With that said, I'll see you next Thursday.
Mad love, peace out.
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Smash that Like button, you guys.
(gun firing)
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